Walk into almost any gym in early September and you’ll hear it. “Bulking season.” The phrase floats around like a secret code among lifters who’ve swapped summer shredding for fall growth. It’s the time of year when the weather cools, tank tops give way to hoodies, and people proudly pile on plates at the squat rack while also piling extra servings on their dinner plates.
I’ve recently gone back to the gym myself after a stretch of inconsistency. These days, my schedule is built around two-a-days: cardio in the morning for endurance and heart health, followed by heavier weightlifting sessions in the evening. I’m not bulking in the traditional sense, but I’ve noticed how the atmosphere shifts this time of year. Some of the same lifters I’ve watched maintain lean physiques all summer are now openly talking about calorie surpluses, winter size goals, and “embracing the bulk.”
As a transgender woman, former bodybuilder, and online coach, I know this conversation needs a fresh lens. The traditional bulking season playbook wasn’t written with our bodies in mind. It’s time to unpack what bulking really means and how transgender lifters can approach it in ways that are safe, affirming, and empowering.
What “Bulking Season” Traditionally Means
In bodybuilding culture, training is often divided into two cycles: bulking and cutting. The bulking phase focuses on eating in a caloric surplus to encourage muscle growth while lifting heavy weights with progressive overload. The cutting phase, which usually comes before summer, is about trimming body fat while trying to hold onto as much of that hard-earned muscle as possible.
September is the unofficial start of bulking season. It makes sense. The colder months mean more indoor workouts, fewer beach outings, and clothing that makes extra weight gain less visible. The comfort foods of fall and winter, pumpkin breads, hearty stews, and holiday treats, fit neatly into the culture of eating more to fuel bigger lifts.
But bulking is more complicated than simply “eating more and lifting heavy.” And for transgender people, whose hormone profiles and body goals don’t always match those of cisgender bodybuilders, there are additional factors to weigh.
Myths About Bulking That Need Busting
Before we dive into the trans-specific angle, let’s clear the air about some persistent bulking myths:
Myth 1: You must gain as much weight as possible.
Reality: More isn’t better. Gaining 20 pounds in three months doesn’t guarantee muscle growth; it usually means a lot of extra body fat that will be hard to cut later.
Myth 2: All bulking equals muscle gain.
Reality: Muscle growth depends on progressive overload, adequate recovery, and smart nutrition. Without those, a calorie surplus can just add fat.
Myth 3: “Clean bulking” versus “dirty bulking” is the only choice.
Reality: Nutrition is more nuanced. A healthy bulk balances caloric surplus with nutrient density, not just chicken and rice versus pizza and fries.
Myth 4: Trans people can’t bulk the same way cis lifters do.
Reality: While hormone therapy impacts the rate and type of muscle growth, trans bodies are absolutely capable of hypertrophy. The process just looks different and must be tailored to the individual.
These myths matter because they fuel unrealistic expectations and toxic gym culture. For transgender athletes, they can compound dysphoria or create pressure to conform to cis-centered ideals.
The Transgender Lens on Bulking
Hormones change the rules of the game.
For trans women (on estrogen and possibly androgen blockers): Muscle mass is harder to build and easier to lose compared to testosterone-dominant bodies. That doesn’t mean muscle growth stops; it just means progress requires patience, smart programming, and realistic expectations. Strength and muscle gain are still achievable, but the pace and aesthetics may differ from cis men’s bulking journeys.
For trans men (on testosterone): T supports hypertrophy, recovery, and strength gains. Many trans men find that bulking feels more natural and rewarding post-transition, but nutrition and programming still matter to avoid unnecessary fat gain.
For nonbinary lifters (with varied or no hormone therapy): Bulking strategies must be flexible. Regardless of hormones, consistent training, recovery, and nutrition remain the foundation.
Bulking also intersects with dysphoria. Some trans women may struggle if bulking emphasizes broader shoulders or increased upper-body size, even if the added strength feels empowering. For others, bulking provides a way to feel more in control of their body, reclaiming strength in affirming ways.
When I coached clients online, discussing bulking was often the hardest conversation. The decision to bulk isn’t just about calories and barbells; it’s about how someone wants to see themselves in the mirror, in clothes, and in their gender expression.
Smarter Seasonal Nutrition for Trans Lifters
Bulking nutrition doesn’t mean eating everything in sight. It means eating enough to support growth without tipping into excessive fat gain. For most people, that means aiming for 100–300 calories above maintenance, not 1000.
Protein: Critical for muscle repair. For trans women on estrogen, quality protein sources help offset slower muscle protein synthesis. For trans men, protein remains essential but may feel easier to process thanks to testosterone’s anabolic support.
Carbs: Vital for fuel, especially for two-a-days. Morning cardio drains glycogen, so replenishing with complex carbs before evening lifting keeps performance high.
Fats: Necessary for hormone regulation, joint health, and satiety. Don’t fear them.
Fall makes this fun. Pumpkin, squash, sweet potatoes, root vegetables, and oats are nutrient-dense, seasonally available, and perfect for meal prep. A pumpkin protein smoothie with cinnamon and almond butter can scratch the pumpkin spice itch while fueling muscle growth.
Training Adjustments for “Bulking Season”
Training during bulking season often shifts toward heavier weights, lower rep ranges, and progressive overload. That doesn’t mean cardio disappears.
In my current schedule, I do cardio in the morning and weights in the evening. Some lifters fear that cardio “kills gains,” but that’s more myth than truth. Moderate cardio supports heart health, recovery, and stamina without interfering with hypertrophy, as long as nutrition supports both.
Strength training focus:
- Compound lifts like squats, deadlifts, presses, and pulls.
- Progressive overload: small increases in weight or reps over time.
- A balance of heavy work (4–6 reps) and hypertrophy work (8–12 reps).
Volume management: Two-a-days require careful planning. Recovery is as important as training. Sleep, hydration, and nutrition must match the increased demand.
Sample September structure:
- Morning: 30 minutes steady-state cardio or intervals.
- Evening: heavy compound lifts + accessory hypertrophy work.
This structure supports cardiovascular health, builds strength, and allows for controlled muscle growth without forcing a full bulk.
Mental Health, Dysphoria, and Body Image During Bulking
Here’s the hard part: bulking can feel uncomfortable. Watching the scale climb or clothes fit tighter can trigger dysphoria or body image struggles. Even positive comments from others, “You’re bulking, right?” can feel invalidating if the goal isn’t actually to bulk.
Coping strategies:
- Track strength progress, not just weight. PRs in the gym can be more affirming than numbers on the scale.
- Take photos or keep a journal to notice positive changes in posture, energy, and expression.
- Reframe bulking as building power and resilience, not just size.
Ultimately, the gym is as much a mental health space as a physical one. For trans people, that dual role is even more important.
RELATED: Between Strength and Softness: Trans Fitness Goals That Shift
Alternatives to Bulking and Why That’s Okay
Here’s the truth: you don’t have to bulk just because it’s September.
Some lifters use fall as a time to:
- Focus on strength without scale gain.
- Improve endurance or mobility.
- Dial in consistency without changing body size.
My own current program reflects this. I’m not bulking in the traditional sense. I’m training twice a day because it gives me energy, balance, and clarity, not because I want to gain size. Strength is my focus, not the scale.
And that’s valid. Bulking is a tool, not a requirement.
Community Voices and Inclusion
Gyms can do more to support transgender people during bulking season:
- Respect pronouns and names.
- Avoid assuming someone’s goals based on body type.
- Refrain from commenting on size unless invited.
Trans fitness communities online have become lifelines. Coaches, influencers, and everyday lifters share affirming approaches that move beyond cis-centered narratives. If bulking is on your radar, seek out those spaces for support and guidance that reflect your lived experience.
The Bottom Line
September might be bulking season, but it doesn’t have to be your bulking season. The gym calendar isn’t law; it’s a suggestion.
Whether you choose to bulk, maintain, or simply focus on consistency, the most important thing is that your choices reflect your goals, your body, and your identity. Trans bodies are strong, capable, and resilient. And strength training should always feel like empowerment, not pressure.
So this fall, take what works, leave what doesn’t, and write your own fitness season. You don’t have to bulk like a bodybuilder to build the body and the life that feels right for you.
